Explode Through your Weight Training Trays with Anabolic Priming

Have you ever heard a bodybuilder say, "You have to work your legs to build your arms"? While there is actually a lot of truth in this advice, it also suggests a solution for breaking the training plateaus and building muscle when you win hard. This article explains how to use exercise to anabolically "prime" your body to boost workout gains and offer a natural alternative to using dangerous and illegal steroids.

Adaptation exercises and responses

The more serious bodybuilders and exercisers will experience the frustration of training plateaus - the more they train, the more difficult it is to gain muscle size and strength. Why is it? To put it very simply, the reason is that the formerly wide adaptation window when starting a training routine for the first time has now narrowed several times.

The weights and exercise intensities that boosted muscle size and strength no longer have the same effect. Under natural development conditions (not steroidal / drug-enhanced), the human body imposes adaptation restrictions to ensure survival and balance or homeostasis.
It would seem that the solution to this problem would be to increase the body's anabolic hormonal response to allow for additional adaptation, however, the "natural regulation" process thwarts many bodybuilders and causes many to turn to steroids for finding a solution.

Exercise and the anabolic hormonal response

In a previous article on our website, we discussed the interaction of strength training exercises and the hormonal responses associated with them. The anabolic steroids we have explained are responsible not only for the "constitution" and enlargement of various types of tissues such as muscles and bones, but also for the direct increase in strength, this which indirectly leads to new muscle size gains. In the same article, we mentioned that the anabolic hormonal response can be manipulated through exercise.

According to the NSCA - the world's leading authority on strength and conditioning, manipulation of one or a combination of the following factors can naturally increase testosterone levels:

· Exercises that use large muscle groups
· Exercises that use strong resistance (85-95% 1RM)
· Moderate to high exercise volume (multiple exercises / sets)
· Short rest periods between exercises (how does this type of exercise create a more anabolic environment in the body?

Here are some of the suspected mechanisms leading to increased anabolic state:
Since the control of the release of anabolic hormones directly depends on the hypothalamic pituitary axis (the link between the hypothalamus and the pituitary gland), it is possible that the intense physical exercise / stress itself can stimulate increased concentrations directly or indirectly.

Explode Through your Weight Training Trays with Anabolic Priming

· The transfer of fluid from the blood to the cells during strenuous exercise can concentrate hormone levels without any real increase in secretion levels
· Venous accumulation of blood (muscle "pump") in the exercised muscle can increase hormone levels by reducing clearance and breakdown in organs like the liver. It is also suspected that the retention of blood in the veins of the exercised muscle may increase the time of exposure and the probability of binding of the hormone with its specific receptor in muscle tissue
The sarcolemmas (membranes surrounding the muscles) of the muscles involved are mechanically sensitized (stretched) to stress caused by force and made more permeable to the anabolic hormones available and to growth factors

What is the suggested protocol for using exercise as an anabolic example?

A good way for a bodybuilder to take advantage of the body's natural anabolic priming system is to perform a combined upper and lower body routine. In other words, the upper and lower body exercises are performed during the same workout.
This type of routine can, for example, be performed 2 to 3 times a week to separate the upper and lower body fractionation programs. On holidays, you can always choose to perform only "priming exercises" before exercising your arms and back for example.

The "peak" hormone induced by the exercise of the large leg muscles at the start of the routine creates an anabolic environment that is greatly stimulated to exercise the smaller and less powerful upper body muscles such as the chest and arms. . The increase in testosterone will also increase strength levels via increased motor nerve activity which, in turn, will allow more muscle damage induced by exercise and muscle growth (ideal for "height gainers" hard arm ”).
So, to prime your body anabolically, try to do the following:
Start your weightlifting session with 3 to 4 sets of deadlifts or squats at 85 to 95% of your 1 RM (if you don't know your 1 RM, aim for 2 to 6 repetitions)

Rest for less than 60 seconds between sets

· Perform your traditional combined upper body / lower body routine or fractional routine as usual
· Drink a carbohydrate and protein drink during and after your routine, as this has been shown to increase IGF-I levels

In closing, this article briefly explained the concept of "anabolic priming" using exercise. It is suggested to experiment with other exercises that will have the same effect as squats and deadlifts to avoid boredom and provide a varied training stimulus and sufficient anabolic response.